Comparing Nutrients in 7 ounces Sweet Cherries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Cherries	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	35% 25.4g	7.17% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.7% 10.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	% 4.96g	g per day for Men 19-50 years
Fiber	11% 4.17g	45% 17g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.93% 0.71mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Sunflower Seeds:

• Raw Sweet Cherries have 5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 10.8 times more Vitamin B2, 54.1 times more Vitamin B3, 5.7 times more Vitamin B5, 27.4 times more Vitamin B6, 56.8 times more Vitamin B9 and 502.4 times more Vitamin E than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Cherries vs Sunflower Seeds:

• Raw Sweet Cherries have 17.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 30 times more Copper, 14.6 times more Iron, 29.5 times more Magnesium, 27.9 times more Manganese, 31.4 times more Phosphorus, 2.9 times more Potassium, more Selenium and 71.4 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Cherries have 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 257.3 times more Fat, 117.2 times more Saturated Fat, 2.3 times more Omega 3, 853.7 times more Omega 6, 4.1 times more Fiber and 19.6 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Raw Sweet Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.